Comparing Nutrients in 100 grams Boiled Broccoli VS Prepared With Water Frozen Concentrate Fruit Punch Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	1%	3%	96%

Macro Nutrients

	Boiled Broccoli	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	8.77% 11.4g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	15.7% 11.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.02% 0.74g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	0% 0g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	0.13% 0.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	0.083% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	0.31% 0.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	0.5% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	0.85% 0.011mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	5.33% 4.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Calcium	4% 40mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	2.67% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.38% 0.67mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	2.2% 0.051mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.57% 67mg	0.43% 3mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	1.94% 66mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Prepared With Water Frozen Concentrate Fruit Punch Juice Drink per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Prepared With Water Frozen Concentrate Fruit Punch Juice Drink:

• 100 grams of Boiled Broccoli have more Vitamin A, 63 times more Vitamin B1, 2.2 times more Vitamin B2, 11.1 times more Vitamin B3, 24.6 times more Vitamin B5, 18.2 times more Vitamin B6, 54 times more Vitamin B9, 13.5 times more Vitamin C, more Vitamin E and more Vitamin K than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• 100 grams of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Prepared With Water Frozen Concentrate Fruit Punch Juice Drink:

• 100 grams of Boiled Broccoli have 5.7 times more Calcium, 2.5 times more Copper, 3.4 times more Iron, 7 times more Magnesium, 3.8 times more Manganese, 22.3 times more Phosphorus, 4.4 times more Potassium, more Selenium, 8.2 times more Sodium and 2.6 times more Zinc than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• Both Boiled Broccoli and Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contain similar levels of Water per 100 grams.
• 100 grams of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 10.8 times more Omega 3, more Fiber and 34 times more Protein than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• While 100 g of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contain 1.6 times more Carbohydrate and 8.2 times more Sugars than Boiled and Drained Broccoli.
• 100 grams of Prepared With Water Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Energy and Omega 6 in 100 grams.